Focus on Aesthetics

Push / Pull Split 4x Seminggu

Sabtu Push Workout

Minggu Pull and Legs Workout
Senin Istirahat
Selasa Push Workout
Rabu Pull and Legs Workout
Kamis Istirahat
Jumat Istirahat

Noted :
3x8 Artinya = 3 Set, 8 Repetisi

Istirahat tiap set 1-2 menit (pembentukan & beban berat)

Istirahat tiap set max 30 detik (pembakaran kalori & beban ringan)

Push Workout
1) Bench press 3x8

2) (a) Barbell Overhead Press 3x8 or (b) Dumbbell Shoulder Press 3x8 - (Pilih 1 gerakan)
3) Incline Dumbbell Press 3x8

4) Arnold Press 3x12

5) (a) Dumbbell Chest Fly 2x12 atau (b) Pec Deck / Machine Fly 2x12 atau (c) Cable Chest Fly 2x12
6) Lateral Raises 3x12

7) Triceps Cable Push Down 2x12

Pull and Legs Workout
1) (a) Barbell Squats 3x8 or (b) Leg Press 3x8

2) Pull-up / Chin-up 3x8 atau Lat Pull Down 3x8 (Lakukan lat pulldown jika belum kuat pull-up)
3) Romanian Deadlift 3x8

4) Seated Cable Rows 3x8

5) (a) Ab Rollouts or (b) Planks 3 Set (Sampai Capek)

6) (a) Dumbbell Shrugs or (b) Barbell Shrugs 2x12

7) Leg Raises 3x12

8) Barbell Curls 2x12